Omega-3 fatty acids are known for their role in heart and vascular health and are also valued for their contribution to supporting whole-body wellness, including brain function and mood, as well as reducing inflammation and symptoms of rheumatoid arthritis. They even have potentially beneficial effects on eye health.
These fats are considered “essential” because our bodies don’t produce omega-3s on their own; we must get them from food or supplements. But it can be difficult to know where to start: How much do I need? What foods are best? Should I take a supplement?
I had the opportunity to interview Dr. Carl “Chip” Lavie, Director of Cardiac Rehabilitation and Preventive Cardiology at Ochsner Health, about this very topic. He has published over 1,600 studies on heart and vascular health, including decades of research on omega-3 fatty acids, and he is exactly the expert we need to understand the different types and benefits of omega-3 fatty acids.
First, let’s get one thing clear: not all omega-3 fatty acids are the same.
Although there are several types of omega-3 fatty acids, most research focuses on three main types that affect our health: EPA and DHA (found in fish and shellfish) and ALA (found in plants), with each type having different benefits and functions.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found primarily in fish, especially cold-water fish. EPA and DHA are the forms of omega-3 that are most effective in preventing cardiovascular disease, notes Dr. Lavie, in part because they lower blood pressure and triglycerides and may help prevent blood clots.
EPA and DHA are also essential for normal brain function and health and play a key role in a baby’s brain development. They have been linked to a lower incidence of depression and may reduce the risk of developing certain cancers, Alzheimer’s disease, dementia and age-related macular degeneration. Thanks to their natural anti-inflammatory effects, these omega-3 fatty acids may also help relieve the symptoms of rheumatoid arthritis.
A deficiency in omega-3 fatty acids is associated with a higher risk of cardiovascular disease, certain cancers, mood disorders and inflammatory diseases.
The situation is completely different with plant-based omega-3 ALA (alpha-linolenic acid).
“Our bodies convert very little of the ALA found in foods like flaxseed, chia seeds and walnuts into EPA and DHA, the most health-promoting forms,” notes Dr. Lavie. “Only about 5 to 10 percent of ALA is converted to EPA and virtually none to DHA. Therefore, relying on plant sources is less effective at obtaining the cardiovascular benefits of omega-3 fatty acids.”
“When we talk about the benefits of omega-3 fatty acids,” explains Lavie, “in most cases we are referring to fish oil as the main source of EPA and DHA.”
How much Omega-3 do we need?
There is no standard guideline yet for how much EPA and DHA we should consume daily in our diet. I typically recommend that adults consume 1,000 mg of omega-3 fatty acids (DHA and EPA combined) daily to promote heart health and overall well-being. According to Lavie, consuming an even higher dose of omega-3 fatty acids – 2,000 to 4,000 mg per day – can significantly lower triglyceride levels.
“We see reductions of up to 50 percent, even in people whose triglyceride levels are above 500,” notes Lavie, adding that there are other heart health benefits. “Our research has shown that taking omega-3 supplements can reduce the incidence of heart attacks and possibly heart failure.”
Testing our Omega-3 levels
Most providers do not routinely test omega-3 levels, and there is currently no standard test that can diagnose or rule out omega-3 deficiency. Omega-3 blood tests are available through independent labs. These tests typically cost between $50 and $100 and are available to anyone. Simply order a test kit online.
OmegaQuant is a reliable company that I have used for years. Their Omega-3 Index test measures the amount of EPA and DHA in our blood; an Omega-3 Index of eight percent or more is ideal.
What is the best way to get omega-3 fatty acids?
Is it possible to get enough omega-3 fatty acids from food? Or is it better to take supplements? We will cover this topic here next Sunday. See you then!
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of the nonprofit initiative Ochsner’s Eat Fit. For more wellness content, listen to Molly’s podcast FUELED Wellness + Nutrition and follow @MollykimballRD and @EatFitOchsner on social media.
